5FIT (C1 : W8 - Arms/Abs)
Last day of week 8. Nearing the end of this first cycle and my results are great. For the next cycle I'll probably stick to the same layout and I doubt I'll change much.
A.M. - Weights
Close-Grip Bench Press - 10/8/9
#{185, 185, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{55-45-35}
Standing Cable Curls - 10/9/8
#{60, 60, 60}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
Wrist Curls - 12/10
#{60, 60}
[Overhead Cable Crunches - 4 (static, ~60-30 sec)#{185, 185, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{55-45-35}
Standing Cable Curls - 10/9/8
#{60, 60, 60}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
Wrist Curls - 12/10
#{60, 60}
Overhead Cable Crunches - 10/8/7/6 (3 sec positive, 5 sec negative)
#{200, 190, 180, 170}
Hanging Leg Raises - 20
#{BW, BW, BW}
Est. Calories ~ 315
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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